Front Squat (Cable)

Lower body compound exercise performed with cable machine, using resistance in front of the body.

Instructions

1. Attach handles to the cable machine at shoulder height.
2. Stand facing the machine with feet shoulder-width apart, approximately 12 inches away from it.
3. Grasp the handles at shoulder height with your palms facing inward and elbows pointing downward.
4. Keep your chest up and core engaged as you initiate the descent.
5. Bend your hips and knees simultaneously, lowering your body until your thighs are parallel to the ground or deeper.
6. Keep your weight in your heels and maintain a neutral spine throughout the descent.
7. Drive through your heels to stand back up, returning to the starting position.
8. Repeat for the desired number of repetitions.

Tips

• The cable front squat offers more constant tension than free weights
• Keep your elbows up and chest proud throughout the movement
• Ensure your knees track over your toes and do not cave inward
• Maintain an upright torso to emphasize quadriceps engagement
• This variation reduces the demand on the lower back compared to back squats